How the Fear of Another Panic Attack Keeps Panic Going (and How to Break the Cycle)

追加: 2026-05-24

[00:00:00]The fear of having another panic attack is often what keeps panic going.

[00:00:04]Hi, I'm Dr. Tom McDonagh, a psychologist at Good Therapy SF. After someone has a panic attack, they often start watching their body for any sign that it's happening again. And this watching is part of the cycle that keeps panic alive. And once you see the cycle, you can start to break it.

[00:00:22]So, what are the steps to the cycle?

[00:00:24]First, you have the panic attack and it scares you. That first attack feels like something is seriously wrong and your brain logs it as a threat to avoid any potential issue in the future.

[00:00:36]Second, you start scanning your body for warning signs. You notice your heart, your breathing, any odd sensation. Most of these sensations are normal, but now they feel like proof that another attack is coming.

[00:00:50]Third, you start to notice those signs as spikes to your anxiety. So, the scanning itself rises your heart rate and tightens your chest. The body sensations get stronger because you're paying close attention to them now.

[00:01:04]And then last, the spike triggers another panic attack. Your brain reads the spike as confirmation and sets off the full alarm. And this cycle then repeats itself and that's how panic starts to feel unpredictable.

[00:01:17]So, how do we break it? First, we have to understand that the sensations in and of themselves are not dangerous. A panic attack is your body's alarm system misfiring, not a sign of harm. Knowing that takes some of the threat out of those sensations.

[00:01:33]Second, stop fighting the symptoms.

[00:01:36]Trying to make panic stop often makes it worse. Letting the sensations rise and fall without bracing against them teaches your brain they are not an emergency.

[00:01:48]And then last, try to get help from a professional if you feel like you can't control it on your own. For example, cognitive behavioral therapy for panic is specifically designed to help break this loop. It works very quickly and you often don't have to manage it on your own. So if the fear of another panic attack is shaping your day, reach out to Good Therapy SF for more help.